Calories do count, according to the Calorie Control Council. People trying to lose weight need to eat fewer calories as indicated by a 2009 study published in the "New England Journal of Medicine" by Dr. Frank Sacks. A 1,600 to 1,800 calorie diet is an appropriate weight loss diet for active men and women.
Diet Basics
People following a 1,600 to 1,800 calorie diet need to eat three meals and two snacks a day. The three meals should be about the same size, explains the American Academy of Family Physicians. Each meal should consist of about 500 calories and each snack about 100 calories. People on a reduced calorie diet who choose low-fat foods including fruits, vegetables and whole grains will feel more satisfied.
Breakfast
Breakfast is the most frequently skipped meal, according to RD411. While skipping meals may promote weight loss at the beginning, it is not a long-term solution. Breakfast eaters are healthier and more likely to keep weight off, RD411 continues. Examples of breakfast meals on a 1,600 to 1,800 calorie diet include three whole-grain 4-inch diameter pancakes with blueberries and 3 tbsp. light pancake syrup, and one cup skim milk; a three-egg vegetable omelet made with 1 egg yolk, 3 egg whites, 1/2 cup mixed vegetables and 1 oz. low-fat Swiss cheese, 2 slices of whole wheat toast with 2 tsp. margarine and 1/2 cup calcium fortified orange juice; or a fruit smoothie made with 1/2 cup plain fat free yogurt, 1 small banana, 1 cup fresh strawberries and ice, with 3 oz. whole wheat bagel with 1 tbsp. fat free cream cheese.
Lunch
High fat foods are high in calories, notes the American Academy of Family Physicians. People who eat lunch out will have a harder time controlling the fat in meals and, therefore, have a harder time losing weight. Bringing lunches from home makes weight control and weight loss easier. Lunch ideas on a 1,600 to 1,800 calorie diet include a roast beef sandwich on whole wheat bread with 3 oz. lean roast beef deli meat, lettuce, tomato and 1 tbsp. low-fat mayonnaise, 1 cup diced watermelon, 6 whole grain crackers and 1 container of light yogurt; a grilled chicken salad with 2 cups cut greens, tomatoes, cucumbers, 2 tbsp. dried cranberries, 10 walnuts chopped, and 1 slice whole wheat bread with 1 tsp. margarine; or cold pasta salad with 1 cup whole wheat pasta, 1 cup mixed vegetables, 2 tbsp. fat-free Italian dressing and 1 oz. low-fat feta cheese with 1 medium apple.
Dinner
People who cut out 100 calories a day will lose 10 pounds over the course of a year, according to the Calorie Control Council. People can trim 100 calories by choosing the diet version of a food item such as fat-free salad dressing instead of regular. Sample dinner meals on a 1,600 to 1,800 calorie diet include 5 oz. broiled salmon with 1 medium baked potato with 1 tsp. margarine and 1 cup of steamed broccoli; 1 cup cheese lasagna, tossed salad with 1 tbsp. fat-free salad dressing, 1 cup sauteed green beans and 1 oz. Italian bread with 1 tsp. margarine; or 3 oz. grilled filet mignon, 1 cup brown rice, 1 ear of corn and a tossed salad with fat-free salad dressing.
Snacks
Snacks make up an important part of a weight loss plan, states the Mayo Clinic. People following a 1,600 to 1,800 calorie diet need to choose nutrient-dense snacks for the best nutritional value. Snack ideas include 1 cup light yogurt, 1 medium orange, 15 almonds, celery with 1 tbsp. peanut butter, 1 cup dried unsweetened cereal, 10 baby carrots with 1 tbsp. hummus or 3 cups air-popped popcorn.
References
- Calorie Control Council: Calories Still Count
- "New England Journal of Medicine"; Comparison of Weight-Loss Diets with Different Compositions of Fat, Protein, and Carbohydrates; Frank Sacks; 2009
- We Can: Estimated Calorie Requirements
- FamilyDoctor: What it Takes to Lose Weight
- RD411: Breakfast Helps You Make the Grade
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